Matt, Reformer and Mat Pilates Instructor at Pilates Academy ArjanWritten by Matt, Reformer and Mat Pilates Instructor, Pilates Academy Arjan

Pilates Academy Arjan runs mat classes that preview the classical Pilates sequence for beginners. These small group sessions, capped at five people, introduce you to fundamental exercises like the Hundred, Roll Up and Single Leg Circle. You practise on mats with guidance on alignment and breath, building control and awareness from the first class. New clients start with three classes for AED 300 including 5% VAT.

Matwork forms the foundation of classical Pilates, accessible without apparatus. At Pilates Academy Arjan in Building 88, Shop 05, Al Barsha South Third (Arjan), instructors teach the anatomy behind each movement. Classes fit into schedules across Arjan, Al Barsha South, Dubai Hills, Motor City, Dubai Sports City, JVC and JVT, with hours from 7 AM to 10 PM Monday to Friday, and 9 AM to 5 PM weekends.

Need the mat class timetable? Call the Arjan studio on +971 56 216 8166 or message us on WhatsApp.

What exercises come first in the beginner mat sequence?

The mat class opens with breath-focused work to centre you. Instructors guide you through the Hundred, where you pump your arms while lifting your head and shoulders. This activates your centre and coordinates breath with movement. Keep your legs at table top or extended low to match your level.

Next comes the Roll Up, a full spinal articulation from lying to sitting. Roll through your spine vertebra by vertebra, reaching forward with control. Use your breath to initiate: inhale to prepare, exhale to roll up. This builds segmental awareness without strain.

Follow with Roll Over, rolling your legs overhead then circling down. For beginners, keep knees soft and focus on even descent. These openers prepare your body for the full sequence. See Roll Over on Mat for sequencing legs overhead.

How does the leg series build stability?

The single leg work starts with Single Leg Circles. Extend one leg up while the other presses into the mat, circling the raised leg with control. Keep your pelvis stable: no rocking. Do five to eight circles each way per leg.

Single Leg Stretch and Kick

Transition to Single Leg Stretch, hugging one knee while extending the other low. Switch sides rhythmically on the exhale. Single Leg Kick follows, bending and kicking one heel to your seat alternately. These refine coordination and hip flexor awareness.

Beating alternates legs in scissor position for endurance. Instructors cue neutral pelvis throughout. This series grounds your lower body control in small groups.

What teaches spinal rotation in the sequence?

Spine Twist comes mid-sequence, seated tall with legs extended. Inhale to lengthen, exhale to twist one vertebra at a time, arms guiding the rotation. Return centre and repeat opposite. Five sets build oblique engagement without forcing.

Follow with Helicopter, crossing the leg over the midline in a twist. For beginners, keep it gentle to protect your back. These rotational moves enhance torso mobility. Read more in Spine Twist on Mat for rotational control.

Open Leg Rocker rounds it out: balance on sit bones, rolling back while circling legs open. Modify by bending knees if needed. Rotation integrates core evenly.

How do back extension exercises progress?

Swan Prep lies prone, pressing up through arms to lift chest. Lengthen your neck and gaze forward, no compression. Three to five reps build back strength gradually.

Child's Pose rests between, folding forward to recover. This pairs with One Leg Circles prone for hamstring awareness. Instructors watch form in the group setting.

See Swan Prep on Mat for layering back extension. These prepare you for more dynamic extensions later.

What closes the beginner mat class?

Side Kicks target hips from side lying: front and back kicks for mobility. Lift and lower the top leg with control, stacking hips squarely.

Finish with Seal or Boomerang previews, rolling like a ball to massage the spine. End in rest pose. Classes cap at 50 to 60 minutes, leaving you centred.

Book through Glofox. This sequence builds progressively over your three introductory classes.

How do I prepare for my first mat class?

Wear fitted clothes and bring a towel and water. Arrive 10 minutes early for setup. Mats are provided, but grip socks help.

Review class etiquette in Pilates Class Etiquette Guidelines. Focus on breath over perfection.

New to booking? Start with the three-class package via Glofox app.

Common questions

Do I need prior experience for mat classes?

No, these suit complete beginners. Instructors modify every exercise to your level. Small groups allow personal cues on form and breath. Build from basics over sessions.

How often should beginners attend mat classes?

Twice weekly fits most schedules, aligning with Arjan's hours. Combine with walks for consistency. Track progress in your Glofox profile. See rebooking tips for repeats.

Can I do mat classes if I prefer apparatus?

Yes, mat builds foundations before apparatus. Transition smoothly as covered in Transitioning from Mat to Reformer. Start here for control.

What if I miss part of the sequence?

Observe and join when ready; no pressure. Instructors recap key cues. Regular attendance fills gaps naturally. Use WhatsApp for queries.

Are mat classes suitable for all fitness levels?

Beginners to intermediate, with scaling. Group size ensures attention. Consult your doctor before starting any fitness routine.